Video - Terry Crews on intermittent fasting

Intermittent fasting is rapidly becoming recognised as an incredibly effective way to get and stay in shape and improve your health. Watch this short and powerful endorsement for intermittent fasting, by the amazingly fit Terry Crews.

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Two types of exercise may be needed to preserve muscle mass during weight loss

While obesity presents a number of health risks for older adults, weight loss is often accompanied by a reduction in muscle tissue and loss of strength. A team led by researchers at Baylor College of Medicine set out to determine whether more exercise or specific types of exercise would help preserve muscle during weight loss.

The researchers randomly assigned 103 obese women and 57 obese men over age 65 to one of four groups. Three groups participated in a reduced-calorie diet plus one of three exercise programs — aerobic training, resistance training, or combined aerobic and resistance training — while the fourth, a control group, only received information on healthful eating.

After 26 weeks, people in each of the exercise groups had lost an average of 9% of their weight, while those in the control group had no change. Performance scores — a measure of ability to do daily activities — increased more among the people who did a combination of aerobic and resistance exercise than among those who did only one type. However, all three exercise groups had better performance scores than the control group did. Aerobic capacity — the ability to metabolize oxygen — increased more in the combination and aerobic groups than in the resistance group. However, the people in the combination and resistance groups showed a greater increase in strength and retained more muscle mass, compared with those in the aerobic group.

The results, published May 18, 2017, in The New England Journal of Medicine, add to evidence that resistance exercise, in addition to aerobic exercise, is essential as we age, especially when we're losing weight.

Source: https://www.health.harvard.edu/exercise-and-fitness/two-types-of-exercise-may-be-needed-to-preserve-muscle-mass-during-weight-loss

Images courtesy of patrisyu at FreeDigitalPhotos.net

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The Relationship Between Water and Weight Loss (Part 2 of 2)

In the last article, we discussed the importance of the water and weight loss relationship. We discussed the vital functions water plays in metabolism and overall health. In this article, we need to examine the question of how you can be sure you get enough hydration as a part of your weight loss program.

It is important to understand that even a small individual needs at least 64 ounces of water per day under normal circumstance. There are other factors that can increase your water needs. How active you are, how much you sweat, how much soda you drink, your health, and how much caffeine you consume can also have an impact on your water and weight loss needs. The reason why you need to be careful with caffeine and sodas is that they are diuretics. This means that they cause your body to give up the water it would normally hold on to for normal body function.

It is possible to get some extra water out of other sources, but the amount you get is not enough to alleviate your need to drink plenty of water. For example, many types of fruit have a high water content. Fruit not only can have plenty of water, but it tends to have plenty of fiber too, making it an excellent hunger suppressant. Additionally, of course, fruit is loaded with vitamins, minerals, and other essential nutrients. There are also some vegetables that may be an excellent source of water and nutrients. But, again, drinking water is still necessary. Try to carry a bottle of water with you at all times. This will greatly aid you in staying hydrated as you combine water and weight loss to improve your health.

Symptons of Dehydration

Many people live their daily lives short of the water they need for hydration simply because the only symptom of dehydration they are aware of is thirst. But there are several other symptoms that you may be dehydrated. The most common unrecognized symptom of dehydration is headaches. If you have a lot of headaches, you may be shocked to find out that just drinking more water reduces your number of headaches each day. You may also experience a loss of mental acuity during dehydration, as the chemicals in your blood get out of balance and your blood may even become toxic. If you aren't peeing every two hours, you are probably dehydrated. Or, if you pee yellow any time other than when you first wake up, you may be dehydrated. Likewise, if you are constipated, you may be surprised to see the constipation disappear with a little more water daily. Unhealthy skin or rough skin can also be symptoms of water shortage. Finally, experiencing frequent dry mouth or bad breath unrelated to food consumption can be indicators that you need to drink more often.

If You Suspect Dehydration

Water is vital to life, so if you have symptoms above, you should check with your doctor about whether you are getting enough to drink. Also, water can be toxic if you drink too much, so consult with your doctor. Proper amounts of water and weight loss are closely related, as is water and health. So make sure you get enough water to drink each day.

Article Source: http://EzineArticles.com/expert/Gary_Holdon/45055

Image courtesy of David Castillo Dominici at FreeDigitalPhotos.net

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